Easing sore foot muscles from a long day's work? Here's a speedy stretch you might find helpful
Foot and ankle surgeon Dr. Lori A. Grant, a board-certified podiatrist, offers advice on how to stretch and recover sore feet after prolonged standing or walking. According to Dr. Grant, focusing on targeted foot and calf stretches, strengthening exercises for the foot muscles, and simple foot massage or rolling techniques can help alleviate foot soreness.
One of the most effective stretches for sore feet is the towel stretch, also known as the plantar fascia stretch. To perform this stretch, sit with one leg extended or crossed, loop a towel or band around the ball of your foot, and gently pull your toes towards your shin to stretch the foot's arch and plantar fascia. Hold for 20–45 seconds and repeat 3–5 times per foot.
Another beneficial exercise is the toe towel crunch, which helps with the tiny muscles of the feet. To perform this exercise, place a washcloth or bathcloth on the floor and try to pick it up using your toes. This exercise not only provides a stretch to the ball and arch of the foot, calves, and muscles across the top of the foot, but it also strengthens intrinsic foot muscles and improves arch support.
Calf stretches, such as the achilles/gastrocnemius and soleus stretches, are also crucial for foot recovery. To stretch the calf muscles and Achilles tendon, lean against a wall with knees straight or slightly bent to reduce plantar fascia tension. Hold for 20–30 seconds and repeat multiple times.
Heel raises, which involve standing and slowly raising onto toes and lowering down, are another effective exercise for strengthening calves and foot stabilizers. Do 2–3 sets of 10–15 reps.
Foot rolling or massage can also help loosen muscles, reduce inflammation, and alleviate pain. Roll a tennis ball or frozen water bottle under the foot for 2–3 minutes per foot.
Dr. Lori A. Grant also suggests wearing supportive shoes or orthotics, using anti-fatigue mats when standing for long periods, and doing regular leg muscle stretches (calves, quadriceps, hamstrings) for overall lower leg relief.
Soaking feet in warm water and Epsom salts is another technique people find helpful for foot recovery, according to Dr. Grant. However, the article does not provide any scientific evidence to support the effectiveness of using ice or Epsom salts for foot recovery, nor does it mention any potential side effects or risks associated with their use. It is also not specified in the article whether the eucalyptus, spearmint, or unscented Epsom salts are more effective than the others for foot recovery.
In addition to her expertise in foot and ankle stretches and recovery methods, Dr. Lori A. Grant specializes in sports-related foot and ankle injuries, diabetic foot care, and traumatic injury. She has performed over 1,200 surgical procedures during her residency at Florida Hospital.
Dr. Grant also recommends pointing and flexing the ankle as a stretching exercise for the feet, as well as rotating the ankle round and round. The toe towel crunch releases tension in the ankles through the flexing and rotating of the joint.
In conclusion, combining these foot and calf stretches, strengthening exercises, and recovery methods can promote improved foot flexibility, muscle strength, reduced strain on the plantar fascia, and quicker recovery from foot soreness caused by prolonged standing or walking.
Incorporating yoga poses such as 'downdog' (Adho Mukha Svanasana) or 'toe squats' (Padangusthasana) can supplement Dr. Grant's recommended foot stretches for enhanced flexibility and muscle strength in the feet and ankles. Additionally, adopting a health-and-wellness routine that includes these stretches, strength exercises, and recovery methods, along with regular fitness-and-exercise regimens, foster overall foot health and well-being.
